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Monday, January 11, 2021

Arthur Brooks

Accessory work:
Cody Stelmach 3:24PM on Jan 11, 2021
Odd min: 20/15 cal bike
Cody Stelmach 3:24PM on Jan 11, 2021
Even min: 12 BBJO
Cody Stelmach 3:25PM on Jan 11, 2021

Strength/Skill:

Deficit Deadlift 5X3@75% E2M
-Stand on 25-45lb plate based on mobility/positioning
-Focus on slow, perfect position

Metcon:
15 Min AMRAP
10 Ninja Roll Ups
10 Power Snatch 115/75lb (no singles!)
30ft Barbell Carry (Must be carried perpendicular to your frame)

Accessory Work:
10 min EMOM:
20 Cal Bike
12 Burpee Box Jump Overs (24/20)

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Breanna Eger
5+7 roll ups, 75#, crossed feet
195# dL on 25# plate
13
0
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Carrie Schatzman
5rds+5 snatches; roll ups w hands; 55#; 145#DL on 45#plate;
4
0
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Cody Stelmach
7 + 3 ninja roll ups rx
345# DL ✅
12
3
Mike Cegelski
Justin Peterson
Cody Stelmach
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Eric Hansen
5 + 8 cal mod
10 cal bike/ 10 BS 115#/ carry 115# on back
13
0
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Grant Soletski
275/6 rds @ 95 and crossed legged ninjas
5
0
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Heather Phillips
5? 22# form work, ugly ninja rolls
125# on 25# plate
4
0
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Ian Wilson
Needed a rest, but really wanted to see Cody's smiling face
315# DL practice // 5 + 15 slowly
13
3
Cody Stelmach
😆
Theresa Rosenquist
Hahahaahah the meme wins
Sylvia
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Jenny Wesolowski
6 + 5 snatches. Roll ups using hands to help, 45 # snatch to work on form (heavier pulled on my spine).
165# deficit deads (25 lb plate)
7
0
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Jim Koehler
6 rds even. 95# and mod ninjas
275# DL
9
0
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Kenzie Christy
10 rds 8/7 cal row 24 DUBS 7:40rx
4x4/8 FS/BS @160 DL @200 10 emom (eachmin) 1 p snatch 105 1 BMU (banded) 10 emom 6 deficit HSPU 5 perfect c2b
9
0
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LAURIE MARTINEZ
4? + 10 Ninja rollups and 6 Snatch; learned how to do a Ninja Roll Up! Maybe a little over half were spot on :-)
2
0
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Liz LeCaptain
7 + 5 roll ups
230# DL / EC 3 + 3 cals = ew / Bench 5x5 85#
12
1
Ian Wilson
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Mike Cegelski
5+11 Rx
305# Deficit DL EC 3+20
13
0
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Sarah Anderson
6 + 5 roll-ups, rx
195# deficit DL on 45# plate
7
0
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Sean Manion
5+19
285 DL
8
0
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Sylvia
7+4 snatches
235# DL on 45# pallet. 5 rounds: 10 UB T2B, 10 Ghds, 12 Hollow rocks, 30 sec rest. Focused on unbroken sets. 4 rounds: 8 tempo BS (105-135#), 8 lateral DB lunges (2x35#), 10 step ups (5R, 5L w/ 2x30# DB). 69 rounds: 5 weighted pull-ups, 5 strict dips (worked down to regular pull-ups... stopped at fatigue. Not sure on rounds.) R
9
2
Anything else? Lol
Cody Stelmach
🤣
Sylvia
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Theresa Rosenquist
7R+10 gob.sq**
**Sub’d #26 Gob.Sq & #42 PSn (that was spicier than expected 🌶) DefDL@#195. Mobility afterward!
8
0
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Todd Rocheleau
Lost track of rounds...had to switch things up during workout - did half hang PS and then 5 strict pull ups, GHD for ninja RU
335 lb DL
5
0
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Tom Fameree
Inactive rest day.
11
0
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Travis Beard
7 rds, 85# barbell
275# DL on 45# plate
4
0
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